Cucumbers – Refreshingly CoolSunday, September 18, 2005

Popularly and lovingly referred to as “cukes,” cucumbers are a cool companion for the scorching summer months. Often gracing towering salads, delicate tea sandwiches, and even finding their way into refreshing and exotic yogurt dishes, cucumbers are a mainstay in the produce department, having been around for literally thousands of years. One bite into a crunchy, fresh cucumber, and you’ll see why these green wonders are a favorite during hot weather, and a regular companion on veggie trays across the globe…

Cucumbers 101
While many regard cucumbers as one of their favorite vegetables, cucumbers are actually a fruit, botanically speaking. They are part of the Cucurbitaceae family, closely related to zucchini, squash, pumpkins, and melons. These Cucumis sativus are a refreshingly cool, mildly sweet, crisp summer crop that is available year round, thanks to imports from Mexico and greenhouse-grown varieties.




Cucumbers – Refreshingly Cool(cont'd)Sunday, September 18, 2005


Two basic varieties of cucumbers exist: Slicing cucumbers and pickling cucumbers. Pickling cucumbers are small and squat with bumpy, lighter green skins. Most cucumbers grown for pickling end up pickled, although one variety, called the Kirby, is sometimes sold fresh, enjoyed for its crisp flesh, tiny seeds and thin skins. Slicing varieties are either field-grown and waxed to increase shelf-life, or greenhouse-grown and shrink-wrapped in plastic to maintain freshness. Field-grown slicing cucumbers are generally six to nine inches in length, with lines of seeds down the middle, while greenhouse varieties can exceed 20 inches in length, are more slender, and seedless. Cucumbers without seeds are easier to digest, which is why they are often called “burpless” cucumbers.

Selection, Storage & Cooking
When selecting a cucumber, first decide whether you want the waxed, grocery-store variety, which you’ll have to peel completely to remove the wax, or the greenhouse (European) variety, which is wax-free and can be consumed whole (these will be shrink-wrapped in plastic). Once you decide, look for a cucumber that is even in color with no yellow sports, firm to the touch, free of bruises, and without a shriveled skin. Thicker cucumbers will have more, larger seeds, whereas slender cucumbers are more tender and either seedless or low on seeds. Cucumbers can be stored whole in the refrigerator for up to seven days, or one to two days if already cut up. Wrap cucumbers tightly in plastic to avoid shriveled, rubbery skin.



Cucumbers – Refreshingly Cool(cont'd)Sunday, September 18, 2005

Cucumbers are a key “cooling” ingredient in many dishes, especially in Indian cuisine, where it is mixed with yogurt, herbs and spices and served aside spicy dishes. Cucumbers are especially wonderful in green salads, chunky vegetable salads (such as with vine-ripened tomatoes, red onion and vinaigrette). A favorite dish in many families is a quick-pickled cucumber, which can easily be made by slicing cucumbers, squeezing lemon juice over top, sprinkling with herbs (like dill, tarragon, basil or mint) and topping off with vinegar. To add a bit of “cool” to your lunch, try our Chicken Wraps with Cucumber.

Nutritional Benefits
Cucumbers are 96% water, but don’t hold much nutritional value, although they do supply a small, yet significant amount of vitamin C per serving. Remember, fruits and vegetables that are colorful on the inside (not just the skin) are more nutrient-rich, versus plant foods that are white or barely pigmented on the inside, like cucumbers. Still, cucumbers are part of a healthy low-calorie diet and can help you meet your weight loss goals.



Cucumbers – Refreshingly Cool(cont'd)Sunday, September 18, 2005

Nutritional Benefits
- ½ cup Cucumber -
Calories
7
Fat
0
Carbohydrates
1g total (0 dietary fiber)
Protein
0
Nutrient RDAs
3mg vitamin C
5%

Eating five servings of fruits and vegetables a day supplies your body with essential nutrition, and also helps keep calories in check. Just ½ cup of cucumber counts as one serving, and adding cucumber to your arsenal of healthy foods is a great way to aim for "5-A-Day" while also adding variety to your meals.